Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Feb 7, 2015:

	activity	#	time	miles		km		+m				load
	Running	6	3:10:43	19.81	(9:38)	31.87	(5:59)	110				55.5
	Elliptical	3	2:46:00									24.2
	Bike	1	1:05:03									7.0
	Downhill skiing	1	1:00:00									6.0
	Stretching	7	47:00
	Orienteering	1	46:35	5.77	(8:04)	9.29	(5:01)	201	34 /	38c	89%	26.7
	Strength	2	37:25									4.1
	Total	8	10:12:46	25.58		41.16		311	34 /	38c	89%	123.5
	[1-5]	8	9:21:46
averages - sleep:7

2:24

0:00

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Saturday Feb 7, 2015 #

Event: QOC Post Super Bowl Saturday Bumble at Morven Park

11 AM

Running warm up/down 21:37 2.06 mi (10:30 / mi) +32m 10:01 / mi
ahr:144 max:181 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Orienteering race 46:35 *** 9.29 km (5:01 / km) +201m 4:32 / km
ahr:169 max:179 spiked:34/38c shoes: Inov-8 oroc 340

Fun, fast mass start race. Many changes in the lead between Boris, Jon, and I. The map needs some work though, I found the contours around 33/BB to be especially unhelpful and it was frustrating to give up my 35s lead there. On the other hand, I gained some time on an unmapped trail to 30. I was surprised to be lacking power on the finish, embarrassingly both Boris and Jon dusted me there. Ankle was good, I was afraid it would be easy to aggravate in the frozen rutted fields, but luckily I didn't have any problems with that.

mapvideo, and because ffmpeg is awesome, me+boris. Need to change the frame layout to make better use of space.

Running warm up/down 11:15 0.96 mi (11:47 / mi) +31m 10:42 / mi
ahr:131 max:150 shoes: Inov-8 oroc 340

5 PM

Downhill skiing 1:00:00 [1]

Downhill skiing with the munchkins, night session at Whitetail. Their technique has regressed a bit, so we stayed on the super-easy slope except for one unhappy trip down something longer. In fairness, the snow conditions were a little tougher for them than last time. On the bright side, the evac helicopter that came in wasn't for us. photos!

Blue - Splits